Partner


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a combo of loaded carries and classic CrossFit. Working in teams of 3 – one person works at a time. Split as desired.

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Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then,

Review + Warm-up:

– Power Cleans

– Box Jump Overs

– Kipping Handstand Push-ups

Extra Credit

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In teams of 3 – AMRAP 30:

Buy-in:

800 Meter Farmer Carry

Then with the remaining time Max Rounds of:

30 Box Jump Overs (24, 20)

30 Power Cleans (135, 95)

30 Kipping Handstand Push-ups

*ALL WORK is split as needed with one person working at a time.

Rx+: (Strict HSPU) (Add an additional 800 Meter Farmer Carry after the 30 minutes is complete)

L3: (115, 75) (HSPU + 1 Abmat)

L2: (20, 15) (95, 65) (Box Push-ups)

L1: (20, 15 Step-ups) (75, 55) (Box Push-ups)

C1: Barbell Curl 21’s (3 x 21. No rest.)

https://www.youtube.com/watch?v=ih_U-ChDJWE

C2: Push-ups (3 x 21. Rest 60s.)

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Dec. 13th


CrossFit Carolina Beach – CrossFit

– Strength: Pull-up volume accumulation – choose the best level for your ability – all sets should be challenging.
– Metcon: While this looks tame on paper it’s going to challenge your ability to maintain position and smoke your grip/upper-back. Go light with BB weight choice.

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Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

“Rusin Triset”

Over and Back x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Strength/Metcon Movements

– Strict Pull-ups

– Rollback Triceps Extensions

– Bent-over Barbell Rows

– T2B

Strength/Skill

B: Strict Pull Ups (Accumulate Volume)

Chin over bar. Play around with mixed grip and supinated
– Rx+:(Band Resisted Pull-ups – 40 Reps)

– L3: (Bodyweight – 30 Reps)

– L2: (Partner Assisted Chin-up – 5 x 5)

– L1: (Ring Rows – 5 x 8-10)

Rest 60-90s between sets.

C: Tricep Rollback Extensions (1/4 x 15. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

9 Bent-over Barbell Rows (95, 65)

9 T2B

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (55, 35) (Abmat Sit-ups)

Proceed right into “extra credit”

Rx+ Extra Training

Accumulate 1oo reps of:

Double DB Bent-over Rows

DB Bench Press

Barbell Curls

*Then proceed into recovery work

Extra Credit

E: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
– 1 rep = Y-T-A-T

Then,

3:00 of Global Foam Rolling the Lats – 90s each

No Need 4 Comfort


CrossFit Carolina Beach – CrossFit

– Strength: Week 1 of Power work with the deadlift. All “work sets” should be on point – fast and perfect form. You’ll see this work next week as well.
– Metcon: Today’s workouts are miserable – do not underestimate this one and plan to be very uncomfortable. Choose a weight that will challenge you to complete sets of 7-10 reps UB.

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Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors: x 60 seconds per side + Adductor Rock back Stretch x 60s per side.

2) Activation x 3 Rounds of:

Bird Dogs x 5 ea.

Banded Glute Bridge x 5

2) Movement + CNS x 3 Rounds of:

Tempo Goblet Squat x 3

Air Squat Jump Squats x 5

3) Training Prep

Conventional Deadlift Warm-up + Review

Strength/Skill

B: Banded Conventional Deadlift (Build 2 a challenging, but perfect set of 3 in 10)

https://www.youtube.com/watch?v=_7daCouKP-0
– Reset reps – no touch n go

– PERFECT form on each rep – neutral spine/head neutral

– If you access to a TRAP BAR use it in place of Conv. Deadlifts

**Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.

Conditioning

C: Metcon (Time)

For total time:

21 Front Squats (155, 105)

21 Calorie Assault Bike

100 Double Unders

Rest 3:00

15 Front Squats (185, 125)

15 Calorie Assault Bike

75 Double Unders

Rest 3:00

9 Front Squats (225, 155)

9 Calorie Assault Bike

50 Double Unders

L3: (135, 95) (155, 105) (185, 125)

L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)

L1: (95, 65) (115, 75) (135, 95) (Single Unders)

Alternate Options:

Assault Bike – 150 Meter Sledpush Sprint (empty) (75 meters out + 75 meters back)

OR

30-20-10 Calories Rower

OR

300 Meter Sprint after each

*Each section is TIME CAPPED at 6:00

Rx+ Extra Recovery Work

800 Meter light Sledpull Powerwalk

Extra Credit

C: Warm-up (No Measure)

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Shinners


CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

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Warm-up

A: Warm-up (No Measure)

Rowing Technique for 5 minutes

Then,

5 Minutes foam roll quads if still sore from Monday or banded shoulder stretch is tight from Tuesday.

Conditioning

B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

Competitors Second Metcon

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Shinners


CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

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Warm-up

A: Warm-up (No Measure)

Rowing Technique x 10:00

Then,

*Partner up and complete 8 rounds of the “fish game”

*Rest athlete oscillatory foam rolls – different spot each time

Conditioning

B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Dec 10th


CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

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Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Competitors Additional Strength

Rx+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

Dec 10th


CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

BX+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Lift and Carry


CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

500 M Row

100 very easy

100 easy

100 moderate

100 easy

100 very easy

Strength/Skill

B: Trap Bar Deadlift and Carry (5 sets of 1 full lap)

3 Deadlifts, 1 carry, 3 deadlifts, 1 carry back
Each lap has 6 total deadlifts and 2 lengths of gym. Add weight as able. Don’t go crazy!

Accessory Work

C: Metcon (No Measure)

4 Rounds not for time:

15 Banded Pull Downs

15 Banded Push Downs

15 OH Banded Tricep Extensions
all 3 movements with no rest. then rest 60-90 sec

Karen


CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

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Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

Strength/Skill

Box Squat – Wide Stance/Parallel Box: Build to a heavy set of 5 in 7 sets. Rest 2:00

-Sit back on box slightly

-Control Eccentric/Explode through concentric ROM

Conditioning

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Oscillatory foam roll lateral Hips x 60s each side.

Competitors Additional Strength

Power Clean (8 x 2 Touch n’ GO)

After Squats before Karen

Competitors Second Metcon

Sled Drag Power Walk

https://www.t-nation.com/videos/tip-the-sled-power-walk